Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	79.7% 2310kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	170% 222g	130g per day for Men 19-50 years
Sugars	15% 11g	286% 207g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	37% 27g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 152g	g per day for Men 19-50 years
Fiber	116% 44g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	137% 76.7g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	1.73% 0.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Vitamin B1, 16.4 times more Vitamin B2, 117.4 times more Vitamin B3, 469.3 times more Vitamin B5, 53.6 times more Vitamin B6 and 9 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 2.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 183 times more Copper, 13.1 times more Iron, 21.5 times more Magnesium, 211 times more Manganese, 192.5 times more Phosphorus, 12.7 times more Potassium, 198.3 times more Selenium and 105.8 times more Zinc than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 36.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Energy, 90.5 times more Fat, 19.5 times more Saturated Fat, 5.3 times more Omega 3, 395 times more Omega 6, 7.4 times more Fiber and 138.1 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 2.3 times more Carbohydrate and 19.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Glucose and Sucrose in 14 oz.